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Moderate evidenceTraining variable

Eccentric overload (heavier lowering phase)

Both lifting and lowering build muscle, but the lowering (eccentric) phase lets you handle more load, and training that exploits this, through heavy negatives or flywheel devices, tends to produce somewhat more strength and size. The advantage is modest, specific to how you train, and comes with more soreness.

What the science says

  • Eccentric training builds strength and size at least as well Moderate evidence

    Roig et al.'s 2009 meta-analysis of 20 randomized trials found that eccentric training at higher intensities increased total and eccentric strength more than concentric training, and muscle mass measured as girth. The strength gains were more specific to the speed and type of contraction trained.

  • Lowering phase adds a small edge for hypertrophy Limited evidence

    Schoenfeld et al.'s 2017 meta-analysis of 15 studies found eccentric actions gave a larger average muscle growth than concentric ones (10.0% vs 6.8%), but the difference was not statistically significant. The authors concluded both actions should be included.

  • Flywheel eccentric overload beats traditional weights in trials Moderate evidence

    Maroto-Izquierdo et al.'s 2017 meta-analysis of 9 randomized trials (276 people) found flywheel eccentric-overload training improved strength, power, hypertrophy, jump height and running speed more than conventional weight-stack training. The number of studies is small.

How to apply it

Keep normal lifting with a controlled lowering, and add eccentric overload as a tool for one or two exercises, not for everything.

Lowering tempo, normal setsAbout 2–3 s, controlled
Heavy negativesAbout 105–120% of concentric 1RM, 3–5 reps, with spotters or a machine
Flywheel training2–4 sets of 6–10 reps, 1–2 times per week
Weekly use1–2 exercises per muscle group, not every set
IntroductionStart with 1–2 sets; soreness after the first sessions is expected

Who should be careful

Supramaximal negatives put large forces on muscles and tendons and cause marked soreness the first times; use spotters, safety pins or machines and progress slowly. People with tendon or joint problems should have a physician or physical therapist decide whether eccentric overload suits them.

Frequently asked questions

Is the lowering phase better for muscle growth?

Slightly, on average: a meta-analysis found 10.0% growth with eccentric versus 6.8% with concentric training, but the difference was not statistically significant. Both phases build muscle, so keep both.

Are flywheel machines worth it?

A meta-analysis of 9 trials found flywheel eccentric-overload training improved strength, power and muscle size more than conventional weights, but the evidence base is small.

Why do eccentric sessions make me so sore?

Eccentric work lets you handle more load, which also causes more soreness, especially in the first sessions. Start with 1–2 sets and build up.

Scientific references

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